Best Exercises Using Your Own Body Weight

Not all workouts need to be at the gym, although gym rats might disagree with us for saying that.   Some of the best exercises for your body are also the simplest ones. Using your own body weight can save you the trip to the gym, or help you get your workout in wherever you might find yourself.  Try these exercises using your own body weight to help create better balance, and more toned muscles through resistance and repetition. 

The ‘Superman’ Workout: Lie face down on the floor with your arms straight and extended directly over your head.  Your legs should be kept straight and together.  In this position you will lift your arms, chest and legs up toward the ceiling at the same time, your body will form a gentle curve, like a flying superman.   This move will strengthen your lower back to create a balance between the front and back muscles, boost metabolism, and tone muscles.

The Pelvic Tilt: Lie on your back with knees bent and feet flat on the floor. You can place a towel under small of your back, and tighten your abs. Press the small of your back into the floor, making the towel stay in place. Hold the pose for 6 seconds and release. This isometric exercise works all three muscles in the midsection to improve joint stability and mobility as well as overall muscular strength.

Alternating Arm and Leg Raises: Lie on your back with your arms and legs straight. Now put your left heel on top of your right toes, and raise your right arm straight up toward the ceiling. Tighten your abs, and hold the position.  Then lift your left foot a few inches above your right foot, and hold again. Keeping your lower and middle back on the floor, reach toward your left foot with your right arm by rotating and flexing your trunk, and hold.  Now alternate! A bit of coordination is necessary for this exercise, your body will definitely feel the burn.  This exercise works your internal and external oblique muscles, the rectus abdominis, the transverse abdominis and hip flexors. 

Planks: It doesn’t get much easier than the plank, and even though it is one of the most beneficial exercises for our core, many people don't put their best effort into it.  Get into pushup position, bend your elbows and rest your forearms on the floor.  Now all you need to do is keep a straight back, and hold the position as long as you can.  Making simple tweaks to a basic plank will create more tension throughout your entire core.